Muscle soreness can be a result of stretching.

Guidelines for Stretching: Warm up using a slow jog or fast

walk before stretching. Do the correct form! To increase flexibility, muscle must

be overloaded beyond its normal range but not to the point of pain.

Stretch for the specific joint/s or muscle/s.

Stretch only to the point of

discomfort or to where you feel

tightness or resistance to stretch.

Avoid overstretching the ligaments

and capsules that surround the

joints.

Be careful when stretching muscles

in the lower back and neck.

*exercises that compress the

vertebrae and disks are harmful.

Stretch from a seated position to

prevent lower back pains and

injuries.

Stretch slowly and

in controlled manner.

Continue normal

breathing. Avoid

Valsalva maneuver!

Static and PNF stretching are for

individuals who want to improve

ROM.

Wear appropriate

clothing.

Contraindicated Exercises

- exercises not recommend

because of its harmful effects

to the body.

- accumulated damage or

microtrauma can lead to

injuries or significant pain.

The Swan Vs. Back Extension

Back Arching Abs Stretch Vs. Pectoral Stretch

The Hero Vs. Hamstring Stretch

Knee Pulldown Vs. Single Knee-to-Chest

Quad Stretch Vs. Hip & Thigh Stretch

Bar Stretch Vs. Hamstring Stretch

Warm up

- light to moderate physical activity

done to prepare the body for a more

vigorous workout.

- precaution against unnecessary

musculoskeletal injuries and

possible soreness.

Stimulates the cardio-respiratory system to increase blood flow to the working muscles.

Increases muscle temperature. Increases metabolic processes that

produce an increase in core body temperature.

Increases the elasticity of the muscles.

Decreases viscosity of the muscles.

Cool down

- light to moderate activities that enable

the body to go back to resting state

after an exercise.

Importance of cool down

Prevents muscle

soreness.

Relaxes the muscles

and relives spasms.

Prevents sudden drop

of blood pressure.

Frequency: 3 times/week, minimal

effect; 5-6 times/week, maximum results

Intensity: Stretch as far as you can

without pain

Time: 20- 30 minutes, hold the stretch

for 15-20 seconds; 3 reps with 30

seconds rest between reps

Type: Tai Chi, Pilates, Yoga, Band and

Ball, Static Stretching, Ballistic

Stretching, PNF

Tai Chi

- often translated as Chinese shadow

boxing that

includes slow and

flowing movements.

Pilates

- type of exercise that

has movements

involving strength

and flexibility.

Yoga

accentuates balance,

precise body

alignment and

controlled breathing.

Band and Ball

an exercise that uses

bands and balls to

improve flexibility.

Many believe that strength training and

flexibility exercises have negative effects

to one another.

Dynamic flexibility

max. range a joint can achieve

under active conditions.

Static flexibility

max. range a joint

can achieve under

stationary conditions